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Dumbbell Leg Day Supersets

Fire up your legs from top to bottom with powerful dumbbell supersets! Expect a serious burn through your quads, hamstrings, and glutes — you'll finish feeling strong and accomplished.

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Workout Breakdown

Warm-Up

Leg Swing

1 set × 30s

Hip Circle

1 set × 30s

Bodyweight Squat

2 sets × 15 reps, 15 reps

Reverse Lunge

2 sets × 10 reps, 10 reps

Main Workout

4 circuits

Squat (Goblet) - Dumbbell

1 set × 12 reps

Deadlift (Romanian) - Dumbbell

1 set × 12 reps

4 circuits

Reverse Lunge - Dumbbell

1 set × 10 reps

Sumo Squat - Dumbbell

1 set × 12 reps

3 circuits

Step-Up - Dumbbell

1 set × 10 reps

Deadlift (Romanian) - Dumbbell

1 set × 12 reps

3 circuits

Calf Raise (On Dumbbell) - Dumbbell

1 set × 15 reps

Hip Thrust - Dumbbell

1 set × 15 reps

Cool Down

Quad Stretch

1 set × 30s

Standing Single-Leg Hamstring Stretch

1 set × 30s

Pigeon Pose

1 set × 40s

Butterfly Stretch

1 set × 40s